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Luc van Loon is an internationally renowned expert in skeletal muscle metabolism. In this episode, Luc starts with an exploration of the roles of insulin & triglycerides in endurance exercise, highlighting their impact on skeletal muscle metabolism, & he offers profound insights into the significance of protein in this context. He elucidates how different protein types & forms influence muscle protein synthesis rates, exploring the nuances of protein absorption, digestibility, amino acid quality, & their implications for performance & recovery. Delving deeper, he differentiates between animal & plant protein sources, unraveling the distinctive properties of various protein types, from the differences between whey & casein to the emerging trends in collagen protein supplementation. Moreover, Luc dissects the intricate connections among physical activity, lean muscle mass, muscle protein synthesis induced by resistance training, & dietary protein.

We discuss:
0:00:00-Intro
0:01:06-Luc’s background & insights about fuel selection during exercise
0:07:35-Fuel utilization during endurance exercise
0:16:14-Fat metabolism, intramuscular lipids, & the nutritional dynamics of endurance sports
0:24:50-The optimal window for replenishing intramuscular fat stores & glycogen post-exercise
0:32:50-Luc’s interest in protein metabolism & exploration of amino acids' dual role as building blocks & signaling molecules in driving muscle protein synthesis
0:40:15-How protein metabolism differs between sedentary individuals & those engaged in predominantly strength training or endurance training
0:53:14-The basics of how proteins are digested & absorbed, & how muscle protein synthesis is measured
1:03:23-How factors like food texture, cooking methods, & protein composition impact muscle protein synthesis, & the importance of protein distribution throughout the day
1:07:43-Differences in whey & casein proteins, & the ability of ingested protein to stimulate muscle protein synthesis
1:13:46-Dietary protein distribution & quantity for the maximization of muscle protein synthesis
1:22:43-Muscle loss with age & inactivity & the importance of resistance exercise to maintain type II muscle fibers
1:35:02-Differences between whey & casein proteins, & the importance of both quantity & quality of protein sources
1:44:10-Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality
1:54:11-How to preserve muscle while trying to lose weight
2:04:41-Anabolic resistance & overcoming it with physical activity
2:16:15-Importance of protein intake & physical activity in hospitalized patients
2:23:41-Reviewing the efficacy of collagen supplements
2:31:45-Plant-based diets: how to ensure a balance of amino acids, & other considerations
2:35:12-Protein metabolism in the brain
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, & all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, & much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan & simultaneously improving their healthspan.

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